3 rounds for max reps:
-1 minute at each station
(1 min rest between rounds)
Stations:
-heavy ropes
-kb swings (53/35)
-Front Squats (75/55)
-burpees
Garret aka G-man aka duck butter just hanging out!!
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Posts tagged Front Squat
wod
wod
Strength:
Complex:
Powerclean-Front Squat-Jerk
(athlete will work up to a 1RM)
*May not squat clean, or thruster*
Metabolic Conditioning:
3 rounds:
amrap in 5 min:
-1 complex (155/115)
-5 pushups
-10 air squats
-run to road and back
*1 minute rest between rounds*
Quick shout out to Kyli Butler. A close friend of mine who always said and I quote “yall are crazy with all that crossfit”. Now shes knocking out wods and doing kipping pullups like a boss. Keep up the hard work Kyli!!!
wod
Strength:
Deadlift 5-5-5-5-5
(Athlete will be working on strength not a 5 rep max)
Metabolic Conditioning:
3 rounds for time:
-10 front squats (135/95)
-20 Deadlifts (135/95)
-800 M run
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